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  6. Prunes vs. Cocoa bean

Prunes vs. Cocoa bean — In-Depth Nutrition Comparison

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What are the differences between prunes and cocoa bean?

  • Prunes are higher in vitamin K, yet cocoa bean is higher in copper, iron, manganese, magnesium, phosphorus, fiber, zinc, and potassium.
  • Cocoa bean's daily need coverage for copper is 370% more.
  • Prunes have 25 times more vitamin K than cocoa bean. While prunes have 59.5µg of vitamin K, cocoa bean has only 2.4µg.
  • The amount of saturated fat in prunes is lower.

We used Plums, dried (prunes), uncooked and Cocoa, dry powder, unsweetened, processed with alkali types in this article.

Infographic

Prunes vs Cocoa bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
Prunes
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains less SodiumSodium -89.5%
Contains more MagnesiumMagnesium +1061%
Contains more CalciumCalcium +158.1%
Contains more PotassiumPotassium +242.8%
Contains more IronIron +1568.8%
Contains more CopperCopper +1183.6%
Contains more ZincZinc +1347.7%
Contains more PhosphorusPhosphorus +955.1%
Contains more ManganeseManganese +1149.8%
Contains more SeleniumSelenium +4300%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
Prunes
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +330%
Contains more Vitamin B5Vitamin B5 +66.1%
Contains more Vitamin B6Vitamin B6 +73.7%
Contains more Vitamin KVitamin K +2379.2%
Contains more Vitamin B1Vitamin B1 +115.7%
Contains more Vitamin B2Vitamin B2 +147.3%
Contains more Vitamin B3Vitamin B3 +27.5%
Contains more FolateFolate +700%
Contains more CholineCholine +12.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Cocoa bean DV% diff.
Copper 0.281mg 3.607mg 370%
Iron 0.93mg 15.52mg 182%
Manganese 0.299mg 3.737mg 149%
Magnesium 41mg 476mg 104%
Phosphorus 69mg 728mg 94%
Fiber 7.1g 29.8g 91%
Zinc 0.44mg 6.37mg 54%
Potassium 732mg 2509mg 52%
Vitamin K 59.5µg 2.4µg 48%
Saturated fat 0.088g 7.76g 35%
Protein 2.18g 18.1g 32%
Selenium 0.3µg 13.2µg 23%
Vitamin B2 0.186mg 0.46mg 21%
Caffeine 0mg 78mg 20%
Fats 0.38g 13.1g 20%
Fructose 12.45g 16%
Monounsaturated fat 0.053g 4.39g 11%
Calcium 43mg 111mg 7%
Vitamin B6 0.205mg 0.118mg 7%
Folate 4µg 32µg 7%
Vitamin B1 0.051mg 0.11mg 5%
Vitamin A 39µg 0µg 4%
Vitamin B3 1.882mg 2.4mg 3%
Vitamin B5 0.422mg 0.254mg 3%
Vitamin E 0.43mg 0.1mg 2%
Carbs 63.88g 58.3g 2%
Starch 5.11g 2%
Polyunsaturated fat 0.062g 0.42g 2%
Vitamin C 0.6mg 0mg 1%
Calories 240kcal 220kcal 1%
Sodium 2mg 19mg 1%
Net carbs 56.78g 28.5g N/A
Sugar 38.13g 1.76g N/A
Choline 10.1mg 11.4mg 0%
Tryptophan 0.025mg 0.271mg 0%
Threonine 0.049mg 0.716mg 0%
Isoleucine 0.041mg 0.701mg 0%
Leucine 0.066mg 1.097mg 0%
Lysine 0.05mg 0.907mg 0%
Methionine 0.016mg 0.187mg 0%
Phenylalanine 0.052mg 0.869mg 0%
Valine 0.056mg 1.086mg 0%
Histidine 0.027mg 0.312mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more WaterWater +1045.2%
Contains more ProteinProtein +730.3%
Contains more FatsFats +3347.4%
Contains more OtherOther +195.5%
~equal in Carbs ~58.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +8183%
Contains more Poly. FatPolyunsaturated fat +577.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.